How Many Days of Food and Water, and Food Types, to Carry on Long Thru Hikes in Five Environments Across the U.S.
Preparing for a long thru hike is a bit of a science, and we all know leaving something critical behind can put you in uncomfortable, and sometimes dangerous, situations. Food is a big part of your preparation for a long hike, so it’s important to plan ahead, and plan thoughtfully.
Carrying the right amount of food ensures you have the calories and nutrients needed to sustain the physical demands of hiking long distances each day. Undereating can lead to fatigue, muscle loss, and poor decision-making. Carrying too much food can add unnecessary weight to your pack, slowing you down and increasing the risk of injury.
Similarly, careful water planning is critical, especially in areas where sources may be scarce or seasonal. Dehydration can impair performance, cause heat-related illnesses, and become life-threatening in remote sections of the trail. Overestimating how much water to carry, on the other hand, can weigh down your pack significantly.
Food Weight Per Day for Long Through Hikes
Planning how much food weight to carry on long thru hikes depends on several factors including hiking style, terrain, distance per day, weather, and personal metabolism.
On long thru-hikes, hikers generally pack 1.5 to 2.5 pounds of food per day to meet the energy demands of hiking all day with a loaded pack. This range provides approximately 3,000 to 5,000 calories per day, depending on the food choices and individual needs. The exact amount needed can vary based on the following key factors:
Hiking Style
Hiking style affects how much food you need. Fast-packers or high-mileage hikers burn more calories and typically need to pack more food, often closer to 2.5 pounds per day or more. In contrast, slower-paced hikers or those taking frequent rest days may get by with less, especially if they’re not pushing long daily distances.
Terrain
Challenging terrain like steep mountain passes, rocky trails, or snow-covered sections increases physical exertion, which in turn raises your caloric needs. In places like the Sierra Nevada or White Mountains, where elevation gain is constant, you’ll likely need to pack more food per day than on flatter, easier terrain like parts of the Midwestern or coastal trails.
Distance Per Day
The farther you hike each day, the more calories you’ll burn. A hiker covering 20–30 miles per day will need more food than one hiking 10–15 miles, even if they’re on the same trail. This means high-mileage hikers should plan on packing closer to the upper end of the food weight range to avoid running out of energy.
Weather
Weather impacts food needs in both hot and cold conditions. In cold environments, your body burns more calories to stay warm, especially at night or at high elevations, requiring extra fuel. In hot weather, appetite may decrease, but the body still needs energy for exertion and hydration, so calorie-dense, easy-to-eat snacks are useful to maintain consistent intake.
Personal Metabolism
Every hiker’s metabolism is different. Naturally lean or high-metabolism individuals tend to burn calories faster and will need more food, regardless of pace or terrain. Conversely, hikers with slower metabolisms might find they feel full and energized on the lower end of the food weight range.
Days Of Food & Food Types to Bring on Thru Hikes
Planning how many days of food and water you carry on long thru hikes depends on several factors including trail conditions, weather, resupply points, and your hiking speed.
By researching the terrain, understanding resupply points, and tracking reliable water sources, you can strike the right balance between carrying enough and staying light and efficient.
Since your food and water requirements will depend on the terrain and weather of your hike, let’s take a look at some more specific guidelines based on five various environments around the United States. These are general guidelines. Your specific needs will be based on the range of factors that we have discussed and will continue to delve into here.
These regional differences highlight the importance of careful route research and adapting your food and water loads to match the specific demands of each environment. Use these guidelines to match up terrain and conditions that may be similar to your specific region, when applicable.
Sierra Nevada of California Along the Pacific Crest Trail
Environmental Conditions
The Pacific Crest Trail of the Sierra Nevada Mountain range in California, offers one of the most stunning yet challenging hiking environments in the United States. This high-elevation mountain range features rugged granite peaks, alpine lakes, deep valleys, and dramatic passes, often requiring hikers to ascend and descend thousands of feet in a single day.
Although the terrain is physically demanding, it is also incredibly rewarding, with long stretches of wilderness that feel remote and pristine.
Weather in the Sierra can vary significantly by season and elevation. During the typical hiking window (late June through September), daytime temperatures generally range from 60°F to 90°F (15°C to 32°C), while nights can drop to freezing or below, especially at elevations above 10,000 feet. Sudden storms, including afternoon thunderstorms, are common in summer, and snow can linger on high passes well into July.
Early or late-season hikers may encounter snowfields, icy trails, and stream crossings swollen by snowmelt. Because of these factors, hikers need to be prepared for rapidly changing conditions, cold nights, and difficult terrain, often carrying microspikes, trekking poles, and cold-weather gear in addition to the usual backpacking essentials.
Days of Food & Water
Thru hikers traversing the Pacific Crest Trail in the Sierra Nevada section of California is plan to carry approximately 7 to 10 days of food at a time.
The Sierra Nevada section of California along the Pacific Crest Trail passes through remote, high-elevation wilderness with limited road access and few nearby towns. Because resupply options are infrequent and often require significant detours or coordination, many hikers prepare for longer food carries through this stretch. In addition, early-season snow or challenging terrain can slow progress, so having a buffer of extra food can be important for safety.
Water needs in the Sierra Nevada are typically less demanding than in desert sections of trail. Hikers can expect to drink about 2 to 3 liters of water per day, depending on conditions.
The region is generally rich in water sources, including creeks, rivers, and lakes fed by snowmelt. However, water availability can vary with the season and elevation, so consulting recent trail reports and maps helps in identifying reliable sources. While long water carries are rare here, hikers should still fill up when passing clear, flowing water to stay prepared between sources.
Food Types
For the high elevations of the Sierra Nevada Mountain Range in California, it’s important for thru hikers to pack food that is lightweight, nutrient-dense, and easy to prepare at higher elevations.
Popular choices include dehydrated meals, which offer convenience and minimal cleanup—just add hot water and wait. Instant rice, couscous, or pasta mixes also work well as bases for dinners, especially when paired with foil packets of tuna, chicken, or dehydrated beans.
For lunch and snacks, many hikers turn to tortillas with nut butter, cheese, or cured meats, all of which hold up well without refrigeration. Energy bars, trail mix, and dried fruit provide quick calories and are ideal for eating while on the move. In the cooler temperatures of the Sierra, items like hard cheeses or dense breads can last several days without spoiling.
Carrying a small amount of fresh food, such as an apple or carrot for the first few days out of town, can also provide variety and a morale boost. Overall, the focus should be on foods that pack efficiently, require little preparation, and maintain stability over multiple days in a backpack.
Southern Utah (e.g., Hayduke Trail)
Environmental Conditions
The environmental conditions of the Hayduke Trail in Southern Utah are some of the most extreme and demanding faced by thru-hikers. The trail traverses rugged, remote desert landscapes, winding through canyons, over slickrock, and across high plateaus with little to no official signage, requiring strong navigation skills and self-reliance.
Hikers face dramatic elevation changes, with terrain ranging from arid lowland deserts to alpine environments over 11,000 feet. The climate is predominantly dry and harsh, with scorching daytime temperatures, especially in late spring and summer, and cold nights that can dip below freezing.
Water is scarce and unreliable, forcing hikers to carry large quantities and plan carefully around known water sources. Flash floods are a serious hazard in narrow canyon sections, particularly after storms.
Wildlife encounters are possible, including snakes and coyotes, but the greater challenge lies in environmental exposure and dehydration. With limited resupply points and almost no cell service, the Hayduke Trail demands thorough preparation and advanced outdoor skills.
Days of Food and Water
Hikers should be prepared to carry 7 to 10 days of food at a time for long thru hikes on the Hayduke Trail in Southern Utah. Due to the trail’s isolation and the possibility of route-finding delays, carrying a generous amount of food is a necessary precaution.
Water needs on the Hayduke Trail are highly variable and more demanding than on many other long-distance routes. Hikers should plan to consume between 4 to 6 liters per day, with the flexibility to carry up to 8 liters or more during long, dry stretches.
Water sources are often seasonal, unreliable, or located far apart, especially in canyon country and open desert. Many sections require advance research using up-to-date water reports or local beta to identify springs, potholes, or intermittent streams. Because conditions can change quickly in the desert environment, hikers must be prepared for dry camps and stretches of 20 to 40 miles without access to water.
Food Types
When thru hiking the Hayduke Trail in Southern Utah, it’s essential to pack food that is both lightweight and capable of withstanding the harsh desert conditions.
Because of long stretches without resupply and the extreme heat, dehydrated meals and dry staples like couscous and ramen are popular for dinner due to their low weight and quick cook times. These foods conserve both fuel and water—two critical resources on this route.
For protein, shelf-stable options such as jerky, dehydrated beans, and foil packets of tuna or chicken are valuable additions. During the day, snacks that don’t melt or spoil easily are best, including dense trail mix, energy bars, dried fruit, nut butters in squeeze packs, and sturdy crackers or flatbreads.
Since resupply can be irregular and mileage unpredictable, it’s wise to carry a small backup supply of high-calorie snacks. Fresh foods are generally avoided due to the heat, but a piece of durable fruit like an orange might be packed for the first day.
All food should be stored securely to withstand exposure to sun and dust, and to ensure that it's protected through rugged and remote conditions.
Northern Appalachians (Vermont/New Hampshire/Maine – Appalachian Trail)
Environmental Conditions
This region features steep, rocky terrain, dense forests, and unpredictable weather that tests even experienced hikers. Elevation gains are frequent and often intense, with long stretches of scrambling over boulders and roots, particularly in the White Mountains of New Hampshire and the Mahoosuc Range in Maine.
Muddy trails are common, especially in Vermont, earning it the nickname “Vermud” among hikers of the Appalachian Trail.
Water is generally more abundant than in western trails, but cold, wet conditions can increase the risk of hypothermia. Black flies and mosquitoes are a persistent nuisance during warmer months. Despite its beauty—with sweeping vistas, alpine zones, and dense hardwood forests—this section of the trail requires strong endurance, careful planning, and respect for rapidly changing weather conditions.
Days of Food and Water
Thru hikers should plan to carry approximately 4 to 6 days of food at a time.
Although there are towns and resupply points spaced along the route, the difficulty of the trail and slower average hiking pace in these northern states make it important to carry extra food for flexibility and safety. In Maine’s Hundred Mile Wilderness in particular, hikers must be prepared to go nearly a week without access to a store or major road crossing.
Water needs in the Northern Appalachians are moderate, with most hikers requiring about 2 to 3 liters per day.
The region is rich in natural water sources, such as mountain springs, streams, and ponds. These are generally reliable throughout the hiking season, especially in Vermont and New Hampshire. However, weather conditions and elevation can affect availability, so it remains important to fill up at known sources and carry enough to get through each day comfortably. In areas with long climbs or limited access due to trail conditions, carrying a bit more water can prevent unnecessary risks or delays. And of course, treating water found in natural sources along the trail is critical.
Food Types
When thru hiking the Appalachian Trail in the Northern Appalachians of Vermont, New Hampshire, and Maine, it’s important to pack food that can sustain long days over rugged terrain while remaining lightweight and easy to prepare.
Dehydrated meals are especially useful in this region, offering warmth and simplicity after tough climbs and unpredictable weather. Instant rice, pasta sides, and stuffing mixes are also reliable for dinners, especially when combined with shelf-stable protein like tuna packets, or summer sausage.
For daytime meals and snacks, durable items like tortillas, nut butters, granola, trail mix, dried fruit, and dense energy bars are common choices. The cooler climate, in comparison to the desert regions, allows some flexibility with perishables—cheese and certain cured meats can last longer without refrigeration in early June and mid to late September. Daytime in peak summer can get very hot, however.
Hot drinks like instant coffee or cocoa are often appreciated in the damp, chilly mornings common in this section of trail. Because resupply points can be spaced farther apart or require more effort to reach, it’s smart to carry slightly more food than you think you’ll need, ensuring you're covered in case of slower progress or detours.
Arizona Desert (Arizona Trail)
Environmental Conditions
The environmental conditions of the Arizona Trail through the Arizona Desert are harsh, arid, and often extreme. This portion of the trail spans vast desert landscapes characterized by intense sun exposure, minimal shade, and very low humidity.
Daytime temperatures can soar well above 100°F (38°C) in warmer months, while nights may still drop to surprisingly cool levels, especially at higher elevations.
The terrain includes rocky paths, loose sand, cactus-filled stretches, and open expanses with little protection from the elements. Wind, dust storms, and monsoon rains (typically in late summer) can add further unpredictability.
Wildlife such as rattlesnakes, scorpions, and javelinas may be encountered, though the greater threats are heat exhaustion, dehydration, and sunburn. Navigating this environment demands thorough preparation, excellent water management, and a strong capacity to endure the mental and physical toll of desert hiking.
Days of Food and Water
When thru hiking the Arizona Trail through the Arizona Desert, it is generally recommended to carry enough food for 4 to 6 days at a time.
This range covers the typical distance between reliable resupply points in the desert portion of the trail. Some trail towns and road crossings allow for pickups or resupplies, but they can be spaced far apart, especially in the more remote southern sections. Carrying food for several days ensures flexibility and safety in case of unexpected delays or slow progress due to weather or trail conditions.
For water, hikers should plan to consume between 6 to 8 liters per day while in the Arizona Desert. This estimate accounts for the hot, dry climate and the physical exertion required to navigate desert terrain. Water sources can be scarce and unreliable, especially during drought periods, so it’s important to study current water reports and plan carefully for dry stretches.
In some sections, hikers may need to carry all the water they need for the next 15 to 25 miles, which could require filling up with several liters at the last known reliable source before a long, dry stretch.
Food Types
When thru-hiking the Arizona Trail through the Arizona Desert, it’s essential to pack food that is lightweight, calorie-dense, shelf-stable, and able to withstand high desert temperatures.
Recommended food types include dehydrated or freeze-dried meals that are easy to prepare with minimal water, such as instant rice or pasta, couscous, and prepackaged backpacker meals.
High-energy snacks like trail mix, nut butters, granola bars, energy bars, and jerky are excellent for quick fuel throughout the day. Dried fruits, nuts, and seeds provide essential nutrients and don’t spoil easily. Tortillas paired with tuna packets, hard cheese, or shelf-stable hummus make for reliable meals that hold up well in the heat.
Electrolyte powders or drink mixes are also crucial for replenishing salts lost through sweat and staying hydrated. Since cooking fuel and water may be limited, many hikers opt for no-cook food options or meals that require minimal boiling. Ultimately, the key is to balance convenience, nutrition, and weight, while ensuring food choices can survive the dry, hot conditions of the desert.
The Colorado Trail, Colorado
Environmental Conditions
The Colorado Trail is defined by high elevations, variable mountain weather, and stunning but demanding alpine terrain.
Stretching from Denver to Durango, the trail traverses the Rocky Mountains and ranges from around 5,500 to over 13,000 feet in elevation, with prolonged periods spent above 10,000 feet.
This high-altitude environment presents risks such as altitude sickness, cold nights—even in summer—and rapid weather changes, including afternoon thunderstorms, hail, and even snow. The trail features steep ascents and descents, open alpine tundra, dense forests, and exposed ridgelines, often with little tree cover at higher elevations.
Wildlife like moose, elk, marmots, and bears are common, requiring proper food storage practices.
Summer is the ideal season for thru-hiking, but even then, hikers must be prepared for a wide range of conditions, including intense sun at altitude, freezing temperatures at night, and lightning hazards above
Days of Food and Water
Most thru-hikers should plan to carry between 4 to 7 days of food at a time, depending on their chosen resupply strategy.
The trail is approximately 485 miles long, and although there are several opportunities to resupply in nearby towns, the distance between those points can vary. Some sections, particularly in the more remote areas like the San Juan Mountains, can take up to a week to complete, requiring a full seven days of food. In contrast, stretches closer to towns or with easier road access may only require four to five days of provisions.
Water on the Colorado Trail is generally accessible, especially in the high mountain sections where streams and creeks are common. Most hikers find that carrying 1 to 2 liters at a time is sufficient, as there are frequent opportunities to refill from natural sources.
Water sources can become less reliable in late summer or in lower elevation segments, especially during dry years. It’s important to review current trail reports and water source guides before each section, as some areas may require carrying extra water for longer stretches.
Food Types
Given the physical demands and cooler mountain temperatures in the region of the Colorado Trail, hikers often crave warm, hearty meals and energy-dense snacks.
Ideal dinner options include quick-cook grains like instant rice with canned fish, seasoned lentils, or vacuum-sealed tofu. These meals are simple to prepare with hot water and provide a hearty, comforting finish to a demanding day on the trail.
For on-the-go nutrition, energy bars, trail mix, nuts, jerky, and dried fruit are essential, providing quick fuel without the need to stop and cook. Nut butters, cheese, and tortillas are popular for lunches due to their calorie density and shelf stability. Oatmeal, instant grits, or granola with powdered milk make for quick and warming breakfasts.
Because of the high elevation and increased calorie burn, hikers should aim for foods that offer a balance of carbohydrates, fats, and protein. It’s also wise to include electrolyte drink mixes to maintain hydration and balance salt levels, especially during hot afternoons or high-exertion climbs.
Preparation Is Essential, But Have Fun
Once you’ve carefully packed the proper quantiles and types of food and water for your thru-hike, you’ve set yourself up for a safer, more enjoyable adventure. With your nutritional needs met and hydration planned out, you can focus on the experience—taking in the scenery, meeting fellow hikers, and challenging yourself in a rewarding way. So, enjoy the journey, trust your preparation, and make the most of every mile!